Eating nutritious foods and being physically active are important for individuals with blood and bleeding disorders. Making healthy eating and activity choices can support healthy bodies and joints. Adults need nutritious food with enough protein, carbs, fats, vitamins, minerals, and fiber to support their bodies. Following nutrition and physical activity guidelines can support healthy eating and physical activity habits that will continue throughout life.  

What is Healthy Eating?

Macro and Micronutrients

Tips for Healthy Eating

Resources

What is Healthy Eating?

Nutrition and food choices are not a one-size-fits-all solution. The best amount and types of food for one person may not work for another. Your nutritional needs are based on factors like age, stage of life, bloodwork results, lifestyle, allergies, dietary restrictions, and health status including what type of illnesses you may have.4

Models of basic nutritional needs, like My Plate, can be used as a guide but do not always apply to everyone equally. Also, the quality of food is just as important as the quantity of food. While nutritional needs may vary, there are some basic nutrition facts that are true no matter your age or stage of life. These may help guide you as you make decisions based on your individual needs. Talk with a health care provider before making any changes to your diet or if you have specific questions. 

food choice

Macro and Micronutrients

Macro and Micronutrients
Macronutrients and micronutrients are needed for our bodies to work well. Macronutrients are carbohydrates, fats, and proteins. Micronutrients are vitamins and minerals. Healthy eating includes eating both macronutrients and micronutrients regularly. Below we will talk more about carbohydrates, fats, and proteins. 
Carbohydrates
All carbohydrates are not created equal. There are two types. There are simple carbohydrates and complex carbohydrates. Simple carbohydrates can be found in candy, cakes, processed foods, and soft drinks. Complex carbohydrates can be found in vegetables, whole grains, and legumes (chickpeas, lentils, beans, and peas). Complex carbohydrates provide your body with essential nutrients and usually take longer to digest. This keeps your blood sugar more stable. Complex carbohydrates give us the energy we need to think, grow, and thrive.1-5
Fats
Different fats are also not created equal. There are several types of fat. There are naturally occurring fats, which include unsaturated fat and saturated fat. There is also manufactured fat, which is hydrogenated (or trans) fat. Examples of unsaturated fats are avocadoes, olives, olive oil, seafood, and some seeds and nuts. Examples of saturated fats are dairy fats, cocoa butter, and coconut oil. Examples of trans fats are Crisco, fast foods, certain crackers, and some processed foods.1-5
It is important to eat fat that is naturally occurring. These are the types of fat that provide benefits to your body. Trans fats do not have a high nutritional value and they should be eaten in moderation. In your body, fat helps build the brain, creates hormones, and makes healthy skin. Fat helps your body use certain fat-soluble vitamins, protects organs, and provides energy.1-5
Proteins
Proteins are made up of amino acids, which are the building blocks of life. There are 20 amino acids. 11 amino acids are made by the body and are called non-essential. 9 amino acids must come from food because the body does not make them. These are called essential amino acids. Examples of protein sources include meat, fish, eggs, quinoa, beans, nuts and seeds, and dairy. Protein helps your metabolism, supports the repair of bones, muscles, tendons, and ligaments, stabilizes blood sugar, and boosts immunity.1-5

Tips for Healthy Eating

After knowing some basic facts about nutrition here are some food choice tips to think about:4 

  • The quality of the food you choose is important. When shopping, look at the ingredients of items like peanut butter, cereal, and crackers. Usually, the fewer ingredients the better. 

  • Everything in moderation. Unless you are allergic or have dietary restrictions there is no such thing as ‘bad’ food. You can eat a lot of foods like fruits and vegetables. Other foods like cookies should be eaten in moderation. 

  • Eat a variety of foods. The more colorful the plate, the better! 

  • Eat protein, fats, and carbs at every meal to stabilize blood sugar and allow for good digestion. 

  • Listen to your body. What foods make you feel good? Are there foods that do not make you feel good? Which ones? Even if they are considered ‘healthy,’ think about what works for your body. 

  • Think about how you choose and cook your food. If possible, choose baked, broiled, or grilled meats, poultry, and fish over fried ones. 

  • Remember, before taking any vitamins or supplements, talk with your Hemophilia Treatment Center (HTC) or health care provider. 

Resources

Below you will find a list of resources to help you plan healthy meals and provide you with additional information

References

  1. Carreiro, A. L., Dhillon, J., Gordon, S., Higgins, K. A., Jacobs, A. G., McArthur, B. M., … Mattes, R. D. (2016). The macronutrients, appetite, and energy intake. Annual Review of Nutrition, 36, 73–103. doi:10.1146/annurev-nutr-121415-112624  

  2. Chen, Y., Michalak, M., & Agellon, L. B. (2018). Importance of nutrients and nutrient metabolism on human health. The Yale Journal of Biology and Medicine, 91(2), 95–103. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/29955217  

  3. Morris AL, Mohiuddin SS. (2022). Biochemistry, Nutrients. StatPearls [Internet].  Treasure Island (FL): StatPearls Publishing. Retrieved from:  https://www.ncbi.nlm.nih.gov/books/NBK554545/    

  4. Sears, W., M.D., Sears, M., R.N., Sears, J., M.D., & Sears, R., M.D. (2006). The healthiest kid in the neighborhood: Ten ways to get your family on the right nutritional track. New York, NY: Little, Brown Spark.  

  5. Venn, B. J. (2020a). Macronutrients and human health for the 21st century. Nutrients, 12(8), 2363. doi:10.3390/nu12082363